SQ FSQ BP TDL CGBP BBR OHP RDL HC PC C/J SN HSN

Jacob 315 225 215 285 185 135 115 135 195 225 185 135 145

SetsxReps LBS
1.A Lift _________/ x8 ___/ x5 155 ___/ x3 170 ___/ x1 180
___/ x8 155 ___/ x8 155
 The Revenge Tour 2023
Days Per Week Working set goals 3/2/1
Week Date: DPW '5/3/1 Count 60%+ Working set reps Working set % Oly Reps %INT Working set reps Working set % % REPS L/U Weekly Reps Rep Volume Phase
1 4-Nov 3 68/75/78 65% 8 52% 68/75/78 65% 8 52% 15% L 45 1
2 11-Nov 3 70/77/82 68% 8 55% 70/77/85 68% 8 55% 22% L 66 2
300
3 18-Nov 3 73/80/85 75% 8 60% 73/78/88 75% 8 60% 28% U 84 3
4 25-Nov 3 75/82/88 78% 6 68% 75/80/89 78% 6 68% 35% L 105 4
5 30-Dec 3 73/78/90 83% 5 75% 73/78/90 83% 5 75% 42% L 105 5
6 6-Jan 3 75/80/94 88% 6 75% 75/80/94 88% 5 75% 26% U 65 250 6
7 13-Jan 3 78/83/96 90% 6 78% 78/83/96 90% 6 78% 32% L 80 7
8 20-Jan 3 45/52/62 53% 14 53% 68/75/78 65% 5 52% 28% L 70 8
9 27-Jan 4 48/55/64 56% 8 56% 70/77/85 68% 6 55% 15% L 51 9
340
10 3-Feb 4 50/58/66 59% 12 59% 73/78/82 75% 5 60% 22% L 75 10
11 10-Feb 4 52/60/68 63% 16 63% 70/75/80 78% 6 68% 35% U 119 11
12 17-Feb 4 68/75/78 80% 8 64% 68/75/78 80% 8 64% 35% L 126 12
13 24-Feb 4 70/77/85 83% 8 66% 70/77/85 83% 8 66% 28% L 101 13
360
14 3-Mar 4 73/78/88 85% 8 68% 73/78/88 85% 8 68% 22% L 79 14
15 10-Mar 4 75/80/89 88% 6 74% 75/80/89 88% 6 74% 15% U 54 15
16 17-Mar 5 73/83/92 90% 6 76% 73/83/92 90% 6 76% 22% L 84 16
17 24-Mar 5 75/85/95 95% 6 80% 75/85/95 95% 6 80% 28% L 106 17
380
18 31-Mar 5 73/78/82 85% 5 72% 73/78/82 85% 5 72% 35% L 133 18
19 7-Apr 5 70/75/80 78% 5 70% 70/75/80 78% 5 70% 15% U 57 19
20 14-Apr 5 68/75/78 85% 5 74% 68/75/78 85% 5 74% 15% L 54 20
21 21-Apr 5 70/77/85 83% 6 70% 70/77/85 83% 6 70% 28% L 101 21
360
22 28-Apr 5 73/78/88 80% 8 65% 73/78/88 80% 8 65% 35% L 126 22
23 5-May 5 75/80/89 78% 10 55% 75/80/89 78% 10 55% 22% U 79 23
 SQ FSQ BP TDL CGBP BBR OHP RDL HC PC C/J SN HSN OHP DL
Jacob 310 215 220 325 205 135 115 135 195 225 185 135 125 135 330
Day 1 Day 2 Day 3 Day 4 Day 5
Week 5 Week 6 Week 7 Week 8 Week 5 Week 6 Week 7 Week 8 Week 5 Week 6 Week 7 Week 8 Week 5 Week 6 Week 7 Week 8 Week 5 Week 6 Week 7 Week 8

1A- Knee hugs 2x3 Each Side 1A- Knee hugs 2x3 Each Side 1A- Knee hugs 2x3 Each Side 1A- Knee hugs 2x3 Each Side 1A- Knee hugs 2x3 Each Side
B- Ankle Grabs 2x10 seconds B- Ankle Grabs 2x10 seconds B- Ankle Grabs 2x10 seconds B- Ankle Grabs 2x10 seconds B- Ankle Grabs 2x10 seconds
MOVEMENT PREP

MOVEMENT PREP

MOVEMENT PREP

MOVEMENT PREP

MOVEMENT PREP
C- Oil Rigs 2x5 Each Side C- Oil Rigs 2x5 Each Side C- Oil Rigs 2x5 Each Side C- Oil Rigs 2x5 Each Side C- Oil Rigs 2x5 Each Side
2A- Supported Hip Rotations 2x5 Each Side 2A- Supported Hip Rotations 2x5 Each Side 2A- Supported Hip Rotations 2x5 Each Side 2A- Supported Hip Rotations 2x5 Each Side 2A- Supported Hip Rotations 2x5 Each Side
B- ISO Glute Bridges (Double legged) 2x 10 seconds B- ISO Glute Bridges (Double legged) 2x 10 seconds B- ISO Glute Bridges (Double legged) 2x 10 seconds B- ISO Glute Bridges (Double legged) 2x 10 seconds B- ISO Glute Bridges (Double legged) 2x 10 seconds
C- ISO Elevated Forward lunge 2x5 Each Side (3 second hold) C- Worlds Greatest Stretch 2x5 Each Side C- ISO Elevated Forward lunge 2x5 Each Side (3 second hold) C- ISO Elevated Forward lunge 2x5 Each Side (3 second hold) C- ISO Elevated Forward lunge 2x5 Each Side (3 second hold)
3A- Y stretch 1x10 seconds 3A- Y stretch 1x10 seconds 3A- Y stretch 1x10 seconds 3A- Y stretch 1x10 seconds 3A- Y stretch 1x10 seconds
B- Cat/cow 1x6 B- Cat/cow 1x6 B- Cat/cow 1x6 B- Cat/cow 1x6 B- Cat/cow 1x6
C- Thoracic stretch 1x5ea C- Thoracic stretch 1x5ea C- Thoracic stretch 1x5 Each Side C- Thoracic stretch 1x5 Each Side C- Thoracic stretch 1x5 Each Side
1x3ea

Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4
Power Cleans Planks Bench Press Ab Wheel Back Squat
PRIMARY BLOCK

2:30 Minute sets x45 x45 x45 x45 1:00 in between sets x8 x8 x10 x10 1:00 in between sets

PRIMARY BLOCK

PRIMARY BLOCK
A

A
Nut Pull-ups---- 3x5 x45 x45 x45 x45 x8 x8 x10 x10 Depth Drops- 4x2
5 115 5 120 5 130 5 140 x45 x45 x45 x45 8 140 8 145 8 150 8 155 x8 x8 x10 x10 8 195 8 200 8 210 8 215
3 125 3 130 3 140 3 150 Incline Chest Fly 5 150 5 160 5 160 5 165 Incline Flys 5 210 5 215 5 225 5 235
1 135 1 140 1 155 1 165 x10 x10 x10 x10 x12 x12 x12 x12 3 165 3 170 3 175 3 180 x10 x10 x12 x12 3 235 3 240 3 250 3 255

B
2x4 125 2x5 130 3x4 140 4x4 145 x10 x10 x12 x12 1 175 1 185 1 185 1 195 x10 x10 x12 x12 1 240 1 255 1 265 1 275
Back split squat- Snap Downs x10 x10 x12 x12 8 140 8 150 2x8 130 2x8 150 x10 x10 x12 x12 8 160 8 170 2x8 185 2x8 210
x5 R/L 115 x5 R/L 115 x8 R/L 95 x8 R/L 95 Laying Down Leg Curls Pull-ups---- Band Face Pull Leg extensions Close Grip BP
B

x5 R/L 115 x5 R/L 115 x8 R/L 95 x8 R/L 95 x10 x10 x12 x12 x5 x5 x5 x5 x5 x5 x5 x5 x10 x10 x12 x12 x8 105 x8 125 x8 135 x8 145

C
B

B
x5 R/L 115 x5 R/L 115 x8 R/L 95 x8 R/L 95 x10 x10 x12 x12 x5 x5 x5 x5 x10 x10 x12 x12 x8 105 x8 125 x8 135 x8 145
Bent-over Barbell Row (135)- RDL's (4x6) x10 x10 x12 x12 x5 x5 x5 x5 x10 x10 x12 x12 x8 105 x8 125 x8 135 x8 145
x8 x8 x8 x8 x10 x10 x10 x10 Lat Pull down Deadlift- Single Leg Depth Drops 3x2 V-bar Row Overhead Press
C1

x8 x8 x10 x10 x10 x10 x12 x12 8 165 8 185 8 200 8 215 x10 x10 x12 x12 x8 45 x8 45 x10 40 x10 40

C1

C1
D

D
x8 x8 x10 x10 x10 x10 x12 x12 8 165 8 185 8 200 8 215 x10 x10 x12 x12 x8 45 x8 45 x10 40 x10 40
Incline Dumbbell Press- Push ups 3x5 x10 x10 x12 x12 8 165 8 185 8 200 8 215 x10 x10 x12 x12 x8 45 x8 45 x10 40 x10 40
x10 40 x10 40 x8 50 x8 50 Tricep Extension Tricep ext- 4x10/Diamond Push up- 4x5 Tricep Kick Backs Split Squats
C2

x10 40 x10 40 x8 50 x8 50 x10 x10 x12 x12 x15 Lighter x15 Lighter x10 Heavier x10 Heavier x10 x10 x12 x12 5 (R/L) 30 5 (R/L) 35 6 (R/L) 45 6 (R/L) 50

C2

C2
E

E
x10 40 x10 40 x8 50 x8 50 x10 x10 x12 x12 x15 Lighter x15 Lighter x10 Heavier x10 Heavier x10 x10 x12 x12 5 (R/L) 30 5 (R/L) 35 6 (R/L) 45 6 (R/L) 50
Hammer Curls x10 x10 x12 x12 x15 Lighter x15 Lighter x10 Heavier x10 Heavier x10 x10 x12 x12 5 (R/L) 30 5 (R/L) 35 6 (R/L) 45 6 (R/L) 50
x10 30 x10 30 x8 40 x8 40 Ab Wheel Bentover Row
C3

x10 30 x10 30 x8 40 x8 40 x8 x8 x8 x8 x8 x8 x8 x8 x8 135 x8 135 x10 135 x10 135

C3

C3
x10 30 x10 30 x8 40 x8 40 x8 x8 x8 x8 x8 x8 x8 135 x8 135 x10 135 x10 135
Ab Wheel x8 x8 x8 x8 x8 135 x8 135 x10 135 x10 135
x8 x8 x8 x8 x8 x8 x8 x8
C4

x8 x8 x8 x8 x8 x8
x8 x8 x8 x8